Target Muscle

    Glutes

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    LegsDumbbell

    Dumbbell Single Leg Deadlift with Stepbox Support

    The dumbbell single leg deadlift with stepbox support is a unilateral lower body exercise that targets the glutes, with secondary emphasis on the hamstrings and lower back. It challenges balance, stability, and strength, making it suitable for those with some experience in weight training.

    Also Works

    HamstringsLower Back

    How to Perform

    1. 1

      Stand with your feet hip-width apart, holding a dumbbell in your right hand.

    2. 2

      Place your left foot on a stepbox or elevated surface behind you.

    3. 3

      Keeping your back straight and core engaged, hinge forward at the hips, lowering the dumbbell towards the ground.

    4. 4

      As you lower the dumbbell, simultaneously lift your left leg behind you, maintaining a straight line from head to heel.

    5. 5

      Lower the dumbbell until you feel a stretch in your right hamstring, then return to the starting position.

    6. 6

      Repeat for the desired number of repetitions, then switch sides.

    Pro Tips

    • •Use the step box as a balance reference point, not a crutch. Your back foot should rest lightly on it.
    • •Hinge at the hips and push your elevated foot backward as you lower the dumbbell, keeping your back flat.
    • •Focus on feeling a deep stretch in the hamstring of the standing leg before reversing the movement.

    Common Mistakes

    • •Rounding the back during the hinge, which puts the lumbar spine at risk under load.
    • •Placing too much weight on the back foot on the step box, which defeats the single-leg training purpose.
    • •Rotating the hips open on the standing-leg side instead of keeping them square to the floor.

    Frequently Asked Questions

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